Glute Bridge

A glute isolation exercise performed lying on your back with knees bent and feet flat on the ground, lifting the hips upward until the body forms a straight line from knees to shoulders.

Instructions

1. Lie on your back on a mat with your knees bent and your feet flat on the floor.
2. Position your feet at approximately hip-width apart, close enough to your glutes that your knees form a 90-degree angle.
3. Place your arms by your sides with your palms facing downward for support.
4. Press through your heels and squeeze your glutes to lift your hips off the ground.
5. Raise your hips until your body forms a straight line from your knees to your shoulders.
6. At the top position, create maximum glute contraction by holding briefly and squeezing intensely.
7. Lower your hips back down slowly in a controlled manner.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your core engaged throughout the movement to prevent excessive lower back arching.
• Press through your heels; avoid rolling to the outside of your feet.
• The glute bridge can be progressed by adding weight across your hips, like a barbell or dumbbell.
• You can place your feet on a bench or step to increase range of motion and difficulty.
• Keep your gaze straight upward; avoid turning your head from side to side.
• This exercise is excellent for glute activation and can serve as a warm-up for heavier lower-body work.